Hype Performance

Hype Performance Specializing in extreme strength and metal!

Rucking for Traditional Cardio Haters Part 3 of 3:🔑Principles of Programming Applied to Rucking:💪Progressive Overload is...
03/01/2022

Rucking for Traditional Cardio Haters Part 3 of 3:

🔑Principles of Programming Applied to Rucking:

đź’ŞProgressive Overload is Still King: (Rucking should get harder over time to drive adaptation)đź’Ş

âś…If using mainly as an active recovery modality, 20-30min on off days with no more than 20% bw at 120-150hr is an excellent broad recommendation.

Strength Coach Rudy Rucking Program: (2-3x/week)

A foundation of walking for 30-60 minutes 3x/week is recommended before starting rucking.

Phase 1: Progress from 6-10% bw at 20min and building to 30min

Phase 2: Progress from 10-15% bw at 20min and building to 30min

Phase 3: Progress from 15-20%bw at 30min and building to 45min

Phase 4: Progress from 20%bw at 45min and building to 60min.

A heart rate monitor is useful, driving heart rate to 120-150hr which ultimately you are in control of based on how fast you ruck and what kind of trails you pick.
If you don’t have a heart rate monitor, use the talk test. Should be able to carry on a conversation with someone by your side, just to ensure intensity is not too high.

💪Rucking for Traditional Cardio Haters Part 2 of 3:💪🔑Principles of Movement Applied to Rucking:✅Core Position Matters - ...
02/28/2022

đź’ŞRucking for Traditional Cardio Haters Part 2 of 3:đź’Ş

🔑Principles of Movement Applied to Rucking:

✅Core Position Matters - We want to still apply a “ribs down to hips” cue to ensure we are not just passively hanging out on the lower back. Keep the distance between your sternum and pelvis unchanged. If the distance opens we are excessively arching, if it closes we are flexing.

✅Deep “360”Breathing: We want to breathe as if our air is water filling up a glass. Deep and into the front, back and sides of the abdomend. Imagine having an invisible weightlifting belt on while walking and filling up all sides of the belt with tension and air as you walk.

✅Breathe behind ab tension - Russian Strength Coach Pavel Tsatsouline refers to this as “breathing behind the shield”. Once you establish good position and ab tension we breathe behind that protection without ever being disengaged.

✅Use a “glide stride” - Shoot for a mid foot glide instead of walking like your stomping bugs with your heels.

Rucking for Traditional Cardio Haters Part 2 of 3:Principles of Movement Applied to Rucking:Core Position Matters - We w...
02/28/2022

Rucking for Traditional Cardio Haters Part 2 of 3:

Principles of Movement Applied to Rucking:

Core Position Matters - We want to still apply a “ribs down to hips” cue to ensure we are not just passively hanging out on the lower back. Keep the distance between your sternum and pelvis unchanged. If the distance opens we are excessively arching, if it closes we are flexing.

Deep “360”Breathing: We want to breathe as if our air is water filling up a glass. Deep and into the front, back and sides of the abdomend. Imagine having an invisible weightlifting belt on while walking and filling up all sides of the belt with tension and air as you walk.

Breathe behind ab tension - Russian Strength Coach Pavel Tsatsouline refers to this as “breathing behind the shield”. Once you establish good position and ab tension we breathe behind that protection without ever being disengaged.

Use a “glide stride” - Shoot for a mid foot glide instead of walking like your stomping bugs with your heels.

💪Rucking for Traditional Cardio Haters. Part 1 of 3:💪While I don’t suggest subjecting yourself to the beating of ca...
02/27/2022

đź’ŞRucking for Traditional Cardio Haters. Part 1 of 3:đź’Ş

While I don’t suggest subjecting yourself to the beating of carrying 150+lbs as if on an emergency approach march; rucking with light loads (10-15% bodyweight) can be an excellent way to strengthen and condition your body.

Benefits of Rucking Include:

âś…Building an Aerobic Base - not to be overlooked since improving the aerobic base will help you recover from hard training sessions and in between repeated hard bouts of physical activity.

âś…Low Impact - The forces traveling through the joints are considerably less than jogging, (especially for a larger athlete)

✅Muscle Building in Upper/Lower Body - Particularly the upper traps which respond well to the increased stretch under load just like as you would feel within a farmer’s walk.

✅Increased Balance and Kinesthetic Awareness - The additional load makes you feel grounded and forces your lateral hip stabilizers to make sure you don’t tip like a teapot while walking at a fast clip.

âś…Getting out in Nature - can almost be meditative and an opportunity to get fresh air and the much needed vitamin d from the sun

âś…Inexpensive - All you need is a ruck and some decent shoes/boots and away you go.

Here is a link to an affordable ruck that I can say is good quality

https://www.amazon.ca/gp/product/B078JQ4S8W/ref=ppx_yo_dt_b_asin_title_o04_s01?ie=UTF8&psc=1 $36.99

🔥Get some sand and put in some large freezer bags and away you go!🔥

12/15/2021

Very proud of for breaking the national bench press record in the masters division at 63kg with a 67.5/148.8lbs bench. This was unofficial due to a lack of national level judges but we will just break it even more next time ;). Great job Fran!

12/10/2021

10minute density block - 6 reps goblet reverse lunge w 10 ssb good mornings. Dragged my brother to share the pain with me. Always dig deeper with a motivated iron addict to compete with.

12/09/2021

Log Press is a frustrating experience. Lessons are being learned. Rise to the level of the task, don't wish the task was easier.

09/29/2021

{Deficit Deadlifts}

If you struggle to use leg drive when you deadlift , the deficit deadlift may help you feel that "static stomp" sensation through the feet.

I recommend a low deficit (.5-1.5 inch) in order to feel out your ability to maintain position. A bigger deficit doesn't mean a better deficit and can alter position too much for high transfer.

As long as these are done safely, the deficit deadlift can be a great addition for some ferocious speed off the floor.

09/26/2021

đź’Ş5 Benefits of the Zercher Squatđź’Ş

#1 - The zercher allows you to fully extend the hips at the top of the movement.

#2 - Core Ignitor! The weight acts as a "flexion force" making you want to turtle up. The spinal stabilizers have to work hard to prevent this from happening.

#3 - Since the centre of gravity is lower than on the back or on the shoulders, the weight is easier to balance and the lift is easier to recover if you loose your position.

#4 - Easy learning curve with very low mobility requirements to perform properly.

#5 - If you are a strongman athlete then it is one of the most similar postures for transference to Atlas Stones, Yoke Carries and Conan's Wheel

Special Note - Elbow Sleeves make the pressure on the elbows much more bearable!

09/25/2021

Lift Riff of the Week:
Dark Funeral - Unchain My Soul - Where Shadows Forever Reign

09/23/2021

{Hand Over Hand Sled Pull} This exercise is terrific for building a ferocious grip and smoking the lats/upper back. At the same time, there is no eccentric component which tends to make it great as a higher volume exercise that does not break the athlete down. As you can see in the video, also pretty damn good for some "vanity" work since your biceps will get one hell of a pump.

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